You can safely and realistically lose about 12 to 24 pounds (roughly 5.4 to 11 kg) in 3 months, which corresponds to a weight loss rate of 1 to 2 pounds per week. This is the pace recommended by health authorities such as the CDC and supported by multiple expert sources
. Key points to consider:
- Losing 1 to 2 pounds per week is considered sustainable and healthy, helping to maintain long-term weight loss rather than rapid, short-term loss that is often regained
- The actual amount you lose depends on factors like your starting weight, body composition, metabolism, diet, exercise routine, and genetics. People with higher body fat may lose weight faster initially, sometimes 2 to 4 pounds per week, while leaner individuals might lose closer to 0.5 to 1 pound per week
- Combining a nutritious, reduced-calorie diet with aerobic and resistance exercise is the most effective approach to lose weight safely
- Rapid weight loss beyond this range is generally not recommended due to health risks and sustainability concerns. For example, losing 40 pounds in 3 months would require an extreme calorie deficit that is nearly impossible and unsafe for most people
In summary, aiming to lose between 12 and 24 pounds in 3 months is a realistic and safe goal, with individual results varying based on personal factors and commitment to lifestyle changes
